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Training Log Archive: randysmith

In the 31 days ending Jul 31, 2010:

activity # timemileskm+m
  Running8 10:00:27 59.49(10:06) 95.74(6:16) 102
  Total8 10:00:27 59.49(10:06) 95.74(6:16) 102
  [1-5]8 9:56:43
averages - sleep:7.1 weight:85.7kg

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Friday Jul 30, 2010 #

12 PM

Running (paved) 53:20 intensity: (10:20 @1) + (25:39 @2) + (16:05 @3) + (1:16 @4) * 9.23 km (5:47 / km) +74m 5:33 / km
ahr:152 max:181 slept:8.0 shoes: Five Fingers Bikila

Good - level three seemed very doable, four was fine too. could maybe bump up the paces a little. See how the long run goes.

Tuesday Jul 27, 2010 #

12 PM

Running (recovery) 30:18 intensity: (3:34 @0) + (7:33 @1) + (17:00 @2) + (2:11 @3) * 5.31 km (5:42 / km) +28m 5:33 / km
ahr:147 max:166 slept:7.5 shoes: Five Fingers Bikila

satisfying - didn't over do it. more comfortable than if I went slower

Monday Jul 26, 2010 #

12 PM

Running (paved) 52:17 intensity: (14:33 @1) + (17:14 @2) + (12:54 @3) + (6:39 @4) + (57 @5) 5.73 mi (9:07 / mi)
ahr:156 max:188 slept:8.0 weight:85.7kg shoes: Inov8 F-light 230

1200m repeats didn't work out so well. Screwed up the programming and it was telling me to go waay to fast. not so fun.

Thursday Jul 8, 2010 #

6 AM

Running (1 mile repeats) 1:07:55 intensity: (13:56 @1) + (20:47 @2) + (24:26 @3) + (8:46 @4) 7.57 mi (8:58 / mi)
ahr:157 max:182 slept:8.0 shoes: Five Fingers Bikila

Don't feel like running this week. this run felt ok however. a little tight in the hamstrings after.

Tuesday Jul 6, 2010 #

6 AM

Running (recovery) 44:15 intensity: (26:50 @1) + (10:14 @2) + (5:19 @3) + (1:52 @4) 4.59 mi (9:38 / mi)
ahr:144 max:182 slept:7.0 shoes: Five Fingers Bikila

Saturday Jul 3, 2010 #

4 AM

Running (paved/flatter) 2:05:38 intensity: (1:17:18 @1) + (48:20 @2) 13.48 mi (9:19 / mi)
ahr:134 max:160 slept:4.5 (injured) shoes: Five Fingers Bikila

Crappy run. too early, not enough sleep. tried to eat PBJ sandwiches - bad idea, too dry not sitting well. took a lot to keep going and it wasn't pretty. Had knee pain right from the start which partially subsided when I rubbed the side of the led very hard. did not enjoy it. Need a day off.

Friday Jul 2, 2010 #

2 PM

Running (trail) 2:39:17 intensity: (10 @0) + (4:38 @1) + (57:17 @2) + (1:33:50 @3) + (3:22 @4) 12.95 mi (12:18 / mi)
ahr:161 max:182 shoes: La Sportiva CrossLite

Awesome run. hated it the first hour as it was all climbing and I was pretty tired from painting house all day yesterday. kept up eating about 100Cal every 20min - power bars/gels etc, drinking only water, the food definitely paid off later as the run only got better the longer it went. Took one good fall on the downhill but kept going, only surface wounds. Got in trouble from my wife for "sneaking off for the afternoon". NO knee/leg pain.

Thursday Jul 1, 2010 #

5 AM

Running (TM 8%,) 1:07:27 intensity: (10:14 @1) + (18:20 @2) + (30:10 @3) + (8:43 @4) 6.13 mi (11:00 / mi)
ahr:158 max:181 slept:6.5 shoes: Five Fingers KSO

killer workout early in the am. had to take one break for a couple minutes in the middle. sweating like crazy. NO knee/leg pain

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